When Motivation Isn’t There… (5 Tips To Stay Consistent With Training & Nutrition)

NutritionTrainingLogo-copy41-499x389

Motivation… the most overused term in the fitness and nutrition industry. I’m a trainer/coach and I help people with exercise and nutrition. Motivation is something that most people might think I have every time I step into the gym for my own training sessions. Or every time I’m home, I’m super motivated to eat whole nutritious foods.

I’m here to tell you that this isn’t the case. Some days I’m not motivated at all to workout myself. BUT, I’ve incorporated resistance/strength training and eating mostly whole foods as part of my daily routine (no I don’t lift EVERY day, but I make sure I’m doing something active, even if it is just going for a walk) just the same as brushing my teeth is part of my daily routine. Motivation is an emotion just like happiness and sadness. It comes and it goes. Building consistent habits is the best way you can begin to live a healthier lifestyle! Here are the TOP 5 WAYS you can be more consistent with training and nutrition!

  1. TRACK PROGRESS

Tracking progress is VITAL for adherence when you start a healthy resistance training and nutrition protocol. Tracking gym performance (getting stronger, recovery, motivation) is very empowering! If you can see that you’re getting stronger and recovering better, this will make you more motivated to continue to hit the gym. There is much more to tracking progress than just weight on the scale (if you’re trying to lose body fat). When you resistance train, you’re sending a signal to your body to repair and build muscle. As we know, muscle weighs more than body fat. And if you’re resistance training and only tracking scale weight, you might not get an accurate measure of progress because you’re gaining muscle and losing body fat. So, take photos every 4–6 weeks! The mirror is a great way to check and see if you’re making progress with your fat loss and/or muscle gain. Also, pay close attention to how your clothes are fitting. This is another sure way to know your training and nutrition protocol is yielding the results you’re wanting. You can even take measurements on your waist, legs/arms etc. to see how much body fat you’re losing or muscle you’re gaining every 4–6 weeks. Scale weight is just one piece of data, and it’s not the most important!

  1. PLAN AHEAD

This is huge. Many of us have crazy hectic schedules with work, school, family and all the stress that comes with those things. If you don’t have a plan, you’re planning to fail. Plan your exercise programming. If you need help, hire a coach (see number 5) to help you. This takes the guess work out and allows you to have a program right in front of your eyes. The program should not just be a template. It should be something individualized for your goals AND should be changing every 3–5 weeks. This is the same for nutrition. You have to have some kind of game plan for how you’re going to reach your goals (fat loss, muscle/strength gain, performance, overall health etc.). This means building awareness with what you’re eating, but also preparing yourself for your lifestyle. If you know you’re work week is busy, it will be a good idea to prepare food ahead of time. That way when it’s time for lunch or dinner, you’re not going through a fast food line.

  1. MAKE EXERCISE ENJOYABLE

If you don’t enjoy your current exercise routine, I can guarantee that you won’t be able to stick with it for long. Exercise needs to be something you enjoy. There are many variations of resistance/strength training (bodybuilding, powerlifting, Olympic lifting, CrossFit, or a little of each) so, stick with it for a while (around a year to see real progress) and make sure you’re enjoying what you’re doing. You DO NOT need to be on the floor puking after training sessions. You DO NOT need to be extremely sore after every training session. Suffering more doesn’t mean you’re making progress. It just means you’re not going to be able to adhere to your training protocol for the long haul.

  1. STRESS LESS

Stress is the number one destroyer of progress in health and fitness. Here’s a hypothetical situation: a 35-year-old female who wants to be “toned” and lose body fat. She works a super stressful job, has 3 kids that all play sports (so she’s constantly on the go), goes to CrossFit 5x per week and kills it (she’s a former athlete), sleeps 3–4 hours per night and hasn’t been out with her husband in months. Do you see what’s going on here? She is stressed in literally every aspect of her life. Here’s the bottom line; we have to create less stress in our lives if we want to see progress. Lack of progress leads people to give up on their health and fitness goals all of the time. Optimizing hormones has to be a priority. How do you do that? It all comes down to stress management. Having a proper exercise program for YOUR life is important. Prioritizing 7–10 hours of QUALITY sleep has to happen. This is the time where your body can optimize hormone levels. Lastly, you have to make time for things you like to do. Whether it is fitting in a date night every week, going out with friends or watching your favorite Netflix show, there has to be time set in your schedule for doing things you like to do.

  1. GET SOME ACCOUNTABILITY (HIRE A COACH)

Accountability is very impactful. Everyone can use some accountability in certain areas of their life. I hired a coach/mentor for this exact reason. I want to have the accountability check ins for my business to ensure I’m doing everything I can to impact people in a positive way. Same goes for being consistent with training and nutrition. If someone has access to both, including weekly check-ins (and the ability to text them questions etc.), the likelihood of you staying motivated and on track to reach your goals goes way through the roof. If you’re interested in having training and nutrition 100% individualized to your lifestyle, needs and goals AND having someone to hold you accountable, fill out this form and I’ll be in touch. Accountability is KEY for success!

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

RSS Ranges of Motion Podcast
  • Ep. 60 Jessica Rothenberg
    Today you'll get to hear my interview with Jessica Rothenberg. Jessica has a really cool story about her own personal health and fitness journey and I'm pumped she got to share that today on the podcast. You can find Jessica on her Instagram and you can check out her website. Jessica also has two incredible […]
  • Ep. 59 Theo Bowie
    Today I interviewed strength coach Theo Bowie. Theo is INCREDIBLE at the mastery of human movement and mobility. Check him out on his Instagram.    "Strength Basics" - My First Downloadable 12-Week Training eBook - Check It Out HERE   To apply for coaching with Ben Racke Fitness, visit https://benrackefitness.wufoo.com/forms/r1dvzpxw1jfz1g8/   To get 15% off […]
  • Ep. 58 Q&A w/ Danny Matranga
    Today we answered: Thoughts on BFR (Blood Flow Restriction) training? Should you do ankle mobility drills with or without shoes? BCAA's for vegans? Proper reverse dieting protocol? Should I be using a weight belt?   "Strength Basics" - My First Downloadable 12-Week Training eBook - Check It Out HERE   To apply for coaching with […]
  • Ep. 57 Paul Clingan
    Paul is a personal trainer, yoga instructor and lululemon ambassador. Growing up an athlete, he always felt like he was healthy. He worked out, played sports, and thought that was it. The more he learned about health and fitness, the more he learned that true health is of the mind and the body. The body […]
  • Ep. 56 Q&A - Hot Yoga, Are Abs Made in the Kitchen, Tracking Applications & MORE!
    Today I answered: Thoughts on hot yoga? Have you tried it? Do you agree that abs are made in the kitchen? When working out, should I do cardio, then weights, or weights, then cardio? How do you fit in your own workouts when you're busy with clients? Do you recommend any apps for tracking food, […]